Fook

desaru triathlon 2011

2011-12-20T22:27:00.003+08:00

swim 0:54:38 bike 3:44:19 run 3:53:11 total 8:32:08

Powerman 2011

2011-11-20T16:08:00.004+08:00

2011 Post:086 Gun:4:28:40 Net:4:27:56 Run1:1:01:11 T1:0:02:15 Bike:2:03:13 T2:0:02:27 Run2:1:18:53
2010 Post:157 Gun:4:58:48 Net:4:5806 Run1:1:04:21 T1:0:02:22 Bike:2:24:06 T2:0:02:17 Run2:1:25:02

PD Triathlon 2011

2011-07-25T20:37:00.002+08:00

Official time: 2h58m58s 2010(3h11m27s) 2007(3h13m36)
swim: 32m24s 2010(38m30s) 2007(41m20s)
bike: 1h19m51s 2010(1h23m43s) 2007(1h25m38s)
run: 1h04m29s 2010(1h06m36s) 2007(1h06m48s)

Powerman 2010

2011-01-11T20:19:00.004+08:00

No turning back...

2010-10-26T18:59:00.007+08:00

My wife order this special cake for my Birthday. if i dint finish what i wish for my wife will disappoint. no turning back now.

PS: Careful what you wish for in future

Port Dickson International Triathlon 2010

2010-07-29T00:43:00.009+08:00

Official time: 3h11m27s 2007(3h13m36)-improvement 2minutes
swim:38m30s 2007(41m20s)
bike:1h23m:43s 2007(1h25m38s)
run:1h06m36s 2007(1h06m48s)

what i sow is what i reap, have no complaint on the result as my training was so so only.

Swimming definitely improve as last time i swam breast style, this time i complete with free style. But having to adjust my goggle more than 10 times is really turn off during the PD swim leg. learning to sight and swim straight line really is a painful process.

Cycling only 20km distance maximum during training-struggeling during 2nd 20km in PD cycle leg

Running also never improve always 6-7mins/km pace

Really need to improve all 3legs if want to dip under 3 hours-kampate!(and lose some weight as well...)

Miss Rabbit

Eugene

Lai

Lee

Miss Rabbit

5-11 July 2010 Training

2010-07-12T14:32:00.000+08:00

08/07 - 7km run + 1250m swim

10/07 - 1000m swim

11/07 - Morning 11.5km run, Evening 20km Cycling

21 - 27 June 2010 Training

2010-06-22T20:30:00.004+08:00

21/06 - Slacker

22/06 - 750m Swim + 1.5km Run

23/06 - Dreaming

24/06 - Drink drink drink

25/06 - Easy run

26/06 - Work, Eat, Sleep

27/06 - 10km Run KL Marathon 1h09m, evening 1500m swim 31mins

Total Run : 11.5km

Total Swim : 2250m

14 - 20 June 2010 Training

2010-06-20T18:11:00.001+08:00

14/06 - 12 x 3 Press Up, 12 x 3 Crunch, 12 x 3 Shoulder Press, 12 x 3 Barbell Row, 12 x 3 Bicep Curl, 12 x 3 Skull Crusher

15/06 - 750m Swim + 1km Run

16/06 - 12 x 3 Roller 12 x 3 Shoulder Press, 12 x 3 Bicep Curl, 12 x 3 Triceps extension

17/06 - 10km Run 1h05m

18/06

19/06 - 20km Run 2h10m + 6km Easy Run

20/06 - Noon 2000m Swim 45mins, Table Tennis Session 45min

Total Run: 36km

Total Swim: 2750m

Total Strength Training: 2

07 June - 13 June 2010 Training

2010-06-13T18:03:00.003+08:00

07/06 - Rest

08/06 - Night 12 x 3 Roller, 30 x 3 squat, 20 x 3 front shoulder raise, 30 x 3 side turn

09/06 - Slacker

10/06 - Morning 5km Run 38mins, 1500m Swim 35mins

11/06 - Dreaming

12/06 - Morning 26km Run

13/06 - Evening 2500m Swim

Total Run: Run 31km

Total Swim: 4000m

Total Strength Training: 1

31 May - 6 June 2010 Training

2010-06-06T23:52:00.002+08:00

31/05 - Morning 12 x 3 push up, 12 x 2 roller, Night 750m swim

01/06 - Morning 3 x hill repeat, Night 30 x 3 calf raise, 3 x holding squat

02/06 - Rest

03/06 - Morning 5km run, 1500m swim, Night 20 x 3 calf raise, 12 x2 squat

04/06 - Rest

05/06 - Morning 21km run

06/06 - Noon 2000m swim 1hour

Total Run: 25km

Total Swim: 4250m

Total Strength Training: 4

24 - 30 May 2010 Training

2010-05-25T23:23:00.005+08:00

25/05 - 12,10,6 Bench Press, 12,12,10 x Pull Down, 50 x 3 Calf Raise

27/05 - 750m swim

28/05 - 15km cycling

30/05 - morning 13km run, evening 30mins badminton game

Total Run: 13km

Total Swim: 750m

Total Strength Training: 1

Total Cycling: 15km

17-23 May 2010 Training

2010-05-18T23:49:00.003+08:00

17/05 - Badminton Game

18/05 - 12 x 3 Roller, 12 x 3 Squat, 12 x 2 Crunch, 12 x 2 Tricep, 24 x 2 Bicep

10-16th May 2010 Training

2010-05-10T23:43:00.016+08:00

This week plan to have at least one form of exercise per day.

10/05 - 10 x 3 Push Up, 10 x 3 Roller, 15 x 3 Bicep, 15 x 3 Tricep, 15 x 3 Shoulder

11/05 - 1500m swim@45mins

12/05 - 12 x 4 Pull Down, 12,12,8,5 Bench Press, 15 x 3 tricep, 15,10,8 Bicep

13/05 - 5km Run

14/05 - Morning 6.5km Run, Night Hold x 3 Superman, Hold x 3 Plank, 3 x 15 Squat

15/15 - 1000m swim with drills

16/15 - 6km + 3km +15km Run

Total Run: 35.5km

Total Swim: 2500m

Total Strength Training: 3

26th April - 9th May Training

2010-05-09T11:48:00.003+08:00

29/04- 10km Run 1h08m

01/05- Morning 10km Run 1h07m, Evening 5km Run

03/05- Swim 1250m

06/05- 10km Run 1h10m

9/05- 15km Run 1h51m

Bomba Run 2010

2010-05-09T11:44:00.002+08:00

Where: Padang Merdeka, Kuala Lumpur

When: 2nd May 2010

Distance: Fook 10 KM, Ms.Rabbit 7KM

Complete Time: Fook 1h07m Ms.Rabbit 46m

Bidor Half Marathon 2010

2010-04-26T21:05:00.009+08:00

Where: Bidor, Perak

When: 25th April 2010

Distance: 10 KM

Complete Time: 1h05m Ms.Rabbit 1h01m

Thanks to runwitme for the photo

Ms. Rabbit

Ms.Rabbit Trophy

Finisher Medal

Chap Ayam Family Run

2010-04-23T00:07:00.002+08:00

Where: Lake Garden, Kuala Lumpur

When: 18th April 2010

Distance: 10 KM

Complete Time: 1h20m

My Lemon I-Mac History

2010-03-29T14:01:00.008+08:00

History of the my imac:

09/12/2009- buy imac from Mac City

23/12/2009- notice the yellowish color on the bottom right side of the screen

25/12/2009- send back imac to mac city

09/01/2010- get back imac from mac city- still have the problem(reason i get from Mac City-its normal on these 21.5 inch new imac, the apple malaysia would not guarantee this problem will not happen if change new imac for me, so they only change my current lcd, they told me to call 1-800-803-636 to settle the problem. Useless retailer cant even help me solve the problem, in the end i need to settle the problem myself, really regret buy from this shop. When they want your money they say everything also can, after get ur money u have to settle problem urself)

13/01/2010- call 1-800 803-638 apple malaysia support to complaint regarding this matter, after half an hour troubleshoot on the phone, they ask me send to KLCC Machine for repair.

17/01/2010- send imac to KLCC Machines

20/01/2010- KLCC Machines email me and acknowledge about this problem and they said will change the LCD again for me.

28/01/2010- Get call from KLCC Machine and told me the problem still there after replace new LCD. A representative will call me in 3 weeks time to help me settle the problem, however i can get back the imac from GARDEN Machine the next day.

29/01/2010- Collect the imac from The Garden Machines

05/03/2010- Call KLCC Machine to ask why no one call me to settle this problem, as promise in 3 weeks there will be a representative from Apple to call me. They ask me to forward the email for them to follow up.

29/03/2010- call 1-800 803-638 apple malaysia support to complaint regarding this matter, after talk talk on the phone, they ask me to send in for last repair. Case Number: 149653437

04/04/2010- Send to Machines Store in The Garden for 3rd time repair.

14/04/2010- Call Machines Store for the repair status, they told me still in process.

21/04/2010- Call Machines Store for the repair status, instead ask me to call the HQ directly, so call HQ, they told me still in process.

27/04/2010- Call Machines Store for the repair status, instead ask me to call the HQ directly, so call HQ, they told me still in process.

28/04/2010- Get call from Machines can collecf the imac

01/05/2010- get back imac from Machines

Energizer Night Race 2010

2010-03-28T14:47:00.003+08:00

Event: Energizer Night Race

Where: Cyber Jaya

When: 27th March 2010

Distance: 21 KM

Complete Time: 3h07m

Bareno Run 2010

2010-03-14T10:29:00.004+08:00

Event: Bareno Run 2010

Where: Stadium Bukit Jalil

When: 14th March 2010

Distance: 15 KM

Complete Time: 1h51m @ Rabbit 1h41m

Kuala Lumpur City Day 7km Fun Run

2010-02-21T16:34:00.003+08:00

Event:Kuala Lumpur City Day 7km Fun Run

Where: Dataran Merdeka

When: 21th Feb 2010

Distance: 7.5 KM with 2 big hills

Complete Time: 45m30s @ 6m02s/km

Miss Rabbit

Double Hill before CNY

2010-02-13T08:35:00.002+08:00

10.4km=1h11m

Today run with a groups of runners that we first time meet, except M.C my wife fren. Its been long time i dint run in groups. It was fun to run in groups. From 8km onward the pace was increased until last 1km was sprinting very fast.

Putrajaya Night Marathon

2010-02-07T17:03:00.007+08:00

Event: Putrajaya Night Marathon Run

Where: Putrajaya

When: 6th Feb 2010

Distance: 21KM night run with few slope and very humid that will make u struggle...

Complete Time: 2h43m12s Reach 10km 1h05m46s

Are you tough enough?

2010-02-05T17:40:00.001+08:00

Really cool event :)

Mistake mistake mistake...

2010-02-03T07:23:00.003+08:00

i always burst in early of the run and make myself suffer in the end of the run, need to learn to control my pace.

7km=42mins@6mins/km

Hartamas Route revisit

2010-01-31T11:39:00.001+08:00

Long Slow Run...

17.5km=2h07mins@7m20sec/km

Apple turn sour into Lemon...

2010-01-28T14:00:00.008+08:00

Good news tomorrow can get back my imac.The BAD news is the problem is there ... According to the apple service centre another apple repesentative will call me in 3 weeks regarding this case and they will help me to solve this problem. That mean i will have to make another visit to the repair center, but then why can not just change a new one for me? Its not fun to back up all my data and carry the imac over 10kg ++ to the shop/repair center and back home. Wasted my time and cost of travelling.

History of the my imac:

09/12/2009- buy imac from Mac City

23/12/2009- notice the yellowish color on the bottom right side of the screen

25/12/2009- send back imac to mac city

13/01/2010- call 1-800 803-638 apple malaysia support to complaint regarding this matter, after half an hour troubleshoot on the phone, they ask me send to KLCC Machine for repair.

17/01/2010- send imac to KLCC Machines

20/01/2010- KLCC Machines email me and acknowledge about this problem and they said will change the LCD again for me.

On total days i own imac 50 days, 26 days sitting at the repair center. 24 days sitting on my table.

Morning run

2010-01-27T08:37:00.003+08:00

2.5km 14m40s

rest 3mins

2.6km 14m50s

Easy swim

2010-01-26T20:45:00.001+08:00

50m x 30 focus on technique and drills

Sunday LSD

2010-01-24T14:13:00.002+08:00

Bukit Aman->Mount Solarist- this is first time run this route

14.2km 1h40mins @ 7mins/km pace with rest and drinks at Mount Solarist

Next friday could get back my iMac hopefully...

2010-01-21T14:57:00.002+08:00

SR13734 - Imac‏

From:	XXX (XXXXX@machines.com.my)
Sent:	Thursday, 21 Jan, 2010 3: 18 AM
To:	yin_fook@hotmail.com

Hi ,

We found out that LCD got problem. Already order the LCD (20/1/10) and estimate will be arrive after 3-4 day (not including weekend).

To fix and test 1 or 2 day.

We will update you after confirm all tested ok.

regard,

XXX

Machines Service Sdn Bhd.

Great Run...

2010-01-21T08:01:00.004+08:00

Today did:

2.54km @ 14m50s

3mins rest

2.5km @ 14m37s

i not sure coz of last week 10km hilly run , newton shoe or i breath with my mouth helps me, anyway i just happy with the run. :)

Now a days i automatically wake up at 5:45 am without alarm clock, and feel sleepy during the day, maybe i should try 7 hours of sleep instead of 6 hours sleep. mean 10:45 hit the sack??? no tv no surfing net.... aiyoyo...

75.5kg!

2010-01-20T10:17:00.004+08:00

Its time to get serious, i am overly over weight... =*(

need to kick in those good habits again:

eat more frequent, eat more fat, eat more carbs, eat more protein, eat more raw foods, eat more supper, drink more beverage, sleep more, exercise more... hopefully can see some result next monday :)

New Balance Pacesetters 10KM Run

2010-01-17T09:47:00.004+08:00

Event: New Balance Pacesetters 10KM Run

Where: Padang Merbok, Kuala Lumpur

When: 17th Jan 2010

Distance: 10KM with grueling hills

Complete Time: 1h08ms

* This will be last posting before sending my imac back to repair again...

Lance Arm strong doing Kona Ironman?

2010-01-16T11:08:00.002+08:00

Triathlon->Tour de France->New york Marathon->Kona Ironman?

http://www.everymantri.com/everyman_triathlon/2010/01/lance-armstrong-says-hell-race-the-kona-ironman-in-2011-or-2012at-the-latest.html#more

Opening run for year 2010

2010-01-10T15:27:00.006+08:00

Event: Kelab Penembak Bandar Diraja Klang

Where: Jalan Paip near Pekan Meru

When: 10th Jan 2010

Distance: 15KM with grueling hills

Complete Time: 2hours

New year new run, but never expect 1st run already cinya suffer, when i look at the route i already want to pengsan. hill, hill and hill... Despite being unfit since last year i still insist want to sign up this run, partly because the medal and partly i need to train my long run. The graph below show how the hills elevation look like this: (click for bigger graph)

The event was like chaos with power failure (3 times as i could remember) before the event start. The women open category was not brief clear when to start, some of the women open runner dint even know it already started. Water station was enough, got police to manage the traffic control. The medal was nice!

Today blogging from my imac just come back from the shop yesterday, but the problem still there. :( i guess the imac will return to to apple again next week...

Close shop for the year of 2009

2009-12-25T21:27:00.003+08:00

After last week Malakoff 12km run, it was the last run for the year. I am looking forward for 2010 run. Hope to get more medal next year to add to my medal tally :)

2009 medals:

1. New Balance Pacesetters 15km Run

2. New Balance Klang Pacer 10km Run

3. Standard Chartered KL Marathon 21km Run

4. Ekiden 11km Relay Run

5. Pacemaker Network 2.6km x 4 Relay Run

6. Chin Woo Biathlon 800m Swim 7km Run

7. Malakoff 12km Run

2008 medals:

1. Standard Chartered KL Marathon 21km Run

2. New Balance Pacesetters 15km Run

3. Bidor Half Marathon 21km Run

4. Adidas Sundown Marathon 42km Run

5. Desaru Pengerang International Triathlon Relay-2km Swim, 90km Cycle, 21km Run

2007 & 2006 medals:

have to go back miri audit.

When i look at these medals, it motivate me to train harder and to join more races in future :)

Tang Yuan

2009-12-22T23:18:00.003+08:00

Colorful Tan gYuan with peanuts

Tang Yuan with ginger soup

What is marriage?

2009-12-17T07:25:00.008+08:00

What is marriage? its the day i have a wife , new parents, new siblings and whole lots of new relatives...

More responsibility, more commitment, more things to do...

Less time for personal things... =p

testing

2009-11-12T10:57:00.001+08:00

testing

toyota prius hit town!

2009-08-08T11:42:00.002+08:00

Good news for those who wanted a car would save the enviroment, use less energy, dispose no harmfull gas car. Toyota Prius just hit town! Check here! This car is super, the plastic dashboard in the car is made of plant not those checmical type.
Not so good news is the price tag was at RM180K.
i think i will still stick wit my current not so fuel saving, not so aerodynamic, not so enviromental friendly carburator engine proton saga of RM30k price tag. With RM180K could buy a house de... or take 10% of RM180K=RM18k could buy a cool triathlon bike with super aerodynamic, do not use petrol and safe for the enviroment, if only i got the money...
just my opinion =p

Klang NB Run

2009-06-08T21:28:00.005+08:00

we have confident in the new shoe we purchase few days ago, we know its a risk to use new shoe during race day, but just cant resist the temptations. Even someone told us tat 3.0 is a shoe mean for shopping not for running. Later we prove this is not play play shoe!

Group photo after the run

with frens

ms. rabbit with her trophy

Ms Rabbit with her new shoe that make her personal best in 11km!

one of my best run in 2009,

as i dip slightly below 6mins pace,
the only time i did was in 2007 bidor and mizuno run,

what a loooooong time ago...

The Klang Run was very good in organising the 21km and 11km run,

alot volunteer, good traffic control, enough water station, sadly for 21km all water only,

but for 11km its ok, got plenty of foods after the run.

June 1-7 Week Act's

2009-06-01T22:21:00.008+08:00

Mon Nite : Swim 1500m + Run 1.5km hard + hill

Wed Morning: Leg exercise

Wed Nite : Abs roller + Body Combat

Fri Morning : 5km run

Sun Morning : run 11km 1h 5mins NB Klang Run

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as June : 72.0kg fat 19.1%
Starting weight current week : 72.0kg fat 19.1%
Current weight : 71.8kg fat 19.0%

Total weight lose for current week : 0.2kg fat 0.1%
Total weight lose for month of June : 0.2kg fat 0.1%
Total weight lose for the program : 6.1kg fat 4.5%

15-31 May Week Act's

2009-05-27T12:12:00.005+08:00

Mon Nite : Chest + Back

Tue Nite : Swim 1000m + 1km run

Wed Morning : Run 6km

Thur Nite: Gym Back + shoulder

Fri Nite : Swim 1000m + Run 3km

Sat Morning : Gasing

Sun Morning : Run 11km

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.3kg fat 19.2%
Current weight : 72.0kg fat 19.1%

Total weight lose for current week : 0.3kg fat 0.1%
Total weight lose for month of May : 1.8kg fat 1.2%
Total weight lose for the program : 5.9kg fat 4.4%

18-24 May Week Act's

2009-05-18T23:00:00.010+08:00

Mon Nite : Swim 2500m with drills

Tue Morning : Core exercise

Wed Nite : Gym- Chest+ Bicep + 20min Cycling - 1 hour

Fri Nite : Swim 1500m- 45mins

Sat Morning : Cycling 40km- 1 h 30mins

Sun Morning : Swim 1000m drills

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.7kg fat 19.7%
Current weight : 72.3kg fat 19.2%

Total weight lose for current week : 0.4kg fat 0.5%
Total weight lose for month of May : 1.5kg fat 1.1%
Total weight lose for the program : 5.6kg fat 43%

11-17 May Week Act's

2009-05-14T10:20:00.010+08:00

Mon Morning : Swim 1000m with drills
Mon Nite : Gym- Chest & Back

Tue Morning : Speed work for run 300m x 5
Tue Nite : 1 mins plank + 30 sec each side plank x 3sets, cable abs pull + side rise x 3+Interval cycling 30mins

Wed Morning: 15rep x push up, 12rep x abs roller(train core, shoulder & back & arms) x 3sets

Wed Nite : Swim 1500m freestyle & 2km run

Thur Nite : Shoulder + leg + back + 30 mins interval cycling

Fri Nite : Swin 1500m + Run 6km

Sat Nite : Swim 2000m freestyle

Sun Morning : New Balance 15km run 1h 50mins
Total workout time 8hours this week

This week as expected the weight dint drop much as i start to eat carbs,
but got improvement in training.

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.0kg fat 20.1%
Current weight : 72.7kg fat 19.7%

Total weight lose for current week : 0.3kg fat 0.4%
Total weight lose for month of May : 1.1kg fat 0.6%
Total weight lose for the program : 5.2kg fat 3.8%

4-10 May week Act's

2009-05-08T11:30:00.009+08:00

Tue: Gym & Cycle 20mins
Thur: Run 8km
Fri : Swim 1000m
Sat: Run 7km
Sun: Swim 1500m

Starting weight as start of program : 77.9kg fat 23.5%
Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.8kg fat 20.3%
Current weight : 73.0kg fat 20.1%

Total weight lose for current week : 0.8kg fat 0.2%
Total weight lose for month of May : 0.8kg fat 0.2%
Total weight lose for the program : 4.9kg fat 3.4%

last week activites

2009-05-04T09:23:00.005+08:00

tue: gym & cycle 20mins
wed: 6.5km run
friday : 6.5km run
sat afternoon: gym & cycle 20mins
sat nite : swim 1500m with drills
Sunday : 9.5km run

this week was a really tired week as i switch to high protein & high fat diet & low carb since last week, my body hardly recover from exercise without carbs,
as i can fell there is not energy in my body, i cant even run more than 6km or more,
this ll effect my performance in the long run if i wanted to train for half marathon,
so starting this week i ll be adding more carbs into my diet

weight as at early April : 77.9kg 23.5%
current weight: 73.8kg fat% 20.3%
total weight lost for month of April: 4.1kg fat% 3.2%

weekend act's

2009-04-27T09:42:00.004+08:00

sat morning cycle: 23km :59mins
noon swim 1500m tempo : 29min with few rest
nite eat steamboat-killer foods: fishball, meatball, all those make of flour foods, fry tauhu, fry foo zook,
sunday morning run 6km : 42mins
evening swim 1500m with drills
nite eat dinner at restauran killer foods: most of the food cook wit unhealthy oils, even the vege look oily, grill pork with skin-gross-i dint even try on it, fish beehoon, red bean desert with tong yuan full of sugar, fry pan cake-i dint dare to touch, durian cake-ewe... no wonder i gain 1 kg just a dinner!
weight 75.8kg fat% 22%,
just 2 days i gain 1kg ++, i was like SH*T,
feel so sad with all my affort last week,
just wash down the drain in the weekends,
i ate clean food during the weekdays.
F king demotivated this morning.

run, swim

2009-04-25T09:24:00.002+08:00

friday morning, run 4km 30mins, too tired too run not enough sleep
night sim 250m easy, 250m moderate, 250m hard,
weight 74.1kg body fat 20.6%

run

2009-04-23T14:41:00.000+08:00

wed morning 5km 34mins.

swim

2009-04-22T09:36:00.002+08:00

tue nite- swim 1500m with drills.
76.2kg 22.1% body fat

weekend activites

2009-04-21T09:14:00.002+08:00

sat: swim 1500m with drills,
sun: run 15km in 2hours,
weight: 76.3kg, 22.3%, almost every weekend i gain back the weight i cut on weekdays, hard to resist those family dinner with big feast. have exercise hard during weekend to keep the weight off.

yesterday activities

2009-04-18T09:38:00.001+08:00

morning run 8km in 58min,
nite swim 2000m.
weight: 75.3kg, 21.4%

triathlon malaysia website up!

2009-04-16T17:47:00.002+08:00

new face of triahtlon malaysia website,
wat i surprise there is one olympic distance putrajaya triathlon on 10-10-09,
sure ll be alot of hits from triathlete around klang valley.

www.triathlonmalaysia.com

mini biathlon

2009-04-16T09:08:00.003+08:00

yesterday morning suppose to run 5km,
but it rain, so i continue to sleep,
at nite we (my wife) did a mini biathlon,
1000m swim and 2km run,
run until my heart want to blow out!
but it was fun.
today weight : 76.2kg, 22.0% body fat
look like by this weekend can achieve 76 kg and below :)
kampate!

swim

2009-04-15T10:21:00.001+08:00

last nite swim 1500m with breathing on the left and right side.
today weight :76.3kg 22.1% body fat

weekend activities

2009-04-12T17:55:00.001+08:00

sat: 1500m swim
sun: 11km run in 1h 14 mins
today weight 76.7kg 22.7%

run

2009-04-10T10:52:00.002+08:00

today run7km, 50mins,
hopefully tonite wont rain,
need to do some swim, or maybe biathlon style,
i m bit worry coz my wife told me tonite will have family dinner at restouran,
so no swim and eat alot= gain fat!
God bless...

change of plan

2009-04-09T09:03:00.002+08:00

last nite suppose to do 1500m swim,
but have last minutes change as i saw the thunder striking,
its 1st time in my life i swim with fear will be struck by lighting,
did a fast 2 x 250m swim and 2 x 400m tempo run,
today weight 76.6kg, 22.2% body fat

run

2009-04-08T11:02:00.002+08:00

today did short hill repeat x 4,
today weight 76.9kg, 22.5%,

weekend act's

2009-04-06T09:15:00.003+08:00

sat-20km ride using kesas highway
sun-10km run at double hill route

we bought a digital weight scale that can measure weight, body water level and body fat level and BMI as well.
we suspect our analog weight scale not accurate and it was showing 1kg lighter!
today weight:77.9kg, 23.5% body fat
need to work hard to drop the body fat...

run

2009-04-03T09:32:00.000+08:00

today hit 4.7km 33mins.
tonight will swim 1500m minimum

last nite swim

2009-04-01T09:01:00.001+08:00

i swim 1.5km with drills,
my wife swim 1km freestyle,
anyway is better swimmer than me =p

morning run

2009-03-31T10:09:00.003+08:00

today we manage to run 5km in 37mins,
wear Asic cumulus 9, feel good though not so cushion as the pegasus i wear

sg couple run

2009-03-30T09:34:00.006+08:00

after coming back from SG,

the weight come back 79kg,

eat eat eat in sg,

finish the 8km couple run with my wife in 59 mins,

manage to get myself Asic Cumulus 9 for SG87,

an offer i cant resist.

well need to go back to training this week.

Thanks to Ben for the photo

swim

2009-03-27T10:56:00.001+08:00

27 march -1.5km swim with all drills.

morning run

2009-03-26T11:31:00.002+08:00

today have a good 7km- 53mins running wit minimal rest,
no struggling like last few runs,
guess the body had adapt to the running,
left knee did not giva any problem today,
but the right knee turn to show some sign of pain,
well thats end of training for this week,
this weekend ll go SG for couple run with my wife.
happy weekend!

swim

2009-03-25T10:12:00.002+08:00

last nite did, drills, breast stroke, freestyle.
total distance 1.5km.
its 1st time i did the longest swim in 25m pool.
yesterday weight :77kg, drop 2kg, target: below 70kg

run before rain

2009-03-24T10:20:00.003+08:00

this morning as i woke up,
saw thunder in the sky,
i thought it will rain,
but still step on the road with my lovely wife,
she wearing her new adidas light weight training shoe,
we run 5.5km for 45mins.
after the run, rain start to come,
its not wasted run after all

cycling

2009-03-23T09:56:00.001+08:00

Sat 44km cycling, 2hour++ slownya...
Sun Swimming- play play water...

run

2009-03-19T10:49:00.002+08:00

last nite did 4.98 km run at 44mins

2009-03-18T09:27:00.002+08:00

this morning suppose to cover 5km run, but rain, got back to sleep =p
anway this evening have to run.
today weight 79kg, target=below70kg,
9 kg to go...

16--03-09 run

2009-03-16T09:26:00.002+08:00

23mins none stop run,
1st 5mins i feel my knee got little bit pain, but the pain gone away for the rest of my run,
maybe i dint warm up properly.

run run run

2009-03-12T13:47:00.001+08:00

on wed have to drag my fat ass to run,
else i hardly see my toe while i standing,
cover about 3km in 26mins,
at least i run. =p

running again....

2009-03-03T18:26:00.002+08:00

its been long time dint blog,
thanks to facebook haha...
anyway today is my 1st run for the year,
about 2km, maybe a good start,
just hope no more injury this year to set me back,
:)

finger thumb pain...

2008-11-21T10:36:00.003+08:00

Wake up at 5:30am and reach the venue before 6:30am, start taking photos until 2pm, then prepare slideshow and burn on to DVD, by the time I burn the DVD is time for me to go to take wedding dinner photos. Start at 6:30pm until 11pm. Reach home about 12am, backing up the photos, put batteries to recharge and sleep about 1am. It was very tiring. I been doing it for 2 days!!!( Sat and Sun) by the end of 2nd day i was drop death when i reach home. Direct sleep without taking bath, without backing up my photos and dint charge my batteries. Well next day still wake up to do 9am-6pm full time work. Life go on... now is friday my thumb still pain... phobia of holding the camera now...

Pacemaker track meet

2008-09-22T16:04:00.003+08:00

What : Pacemakers Track Meet

When : 21st September 2008, Sunday

Where : Kampung Pandan Sport Complex, Kuala Lumpur

Distance : 200m, 400m, 800m, 1500m, 3000m, 4x400m, 100m Kids

Category : Men Open / Men Veteran 35 n above / Women Open 19 / Kids Junior

Result can be found here: Pacemaker Network

Richard follow by chase group
PM1 Pia!
Children also get to run
Encouragement kiss by her mommy
Ray finish in style

more photos click here: http://picasaweb.google.com/fook1979/PacemakerTrackMeet

Desaru Triathlon-Sprint Event

2008-08-25T20:47:00.010+08:00

Ok ok... i will start my posting with Desaru triathlon-sprint (500m open water swim, 20km cycling, 3km run) event photos.

Sea view
Lobster for dinner! Yummy

Ben & Yee Hua

Yeahhh....

2008-08-18T00:41:00.002+08:00

at last my house got internet already...
its been 1 and half year, living without internet its nitemare!

1st malay wedding photography

2008-05-29T17:30:00.006+08:00

This i my 1st time took Malay wedding photography, totally diffrent from chinese wedding, lucky i had fren point out to me what to look out for, what i love about Malaysia of it different races and multi cultures.

with my alpha members

Fariz, Amir, Zul, Azrin, Azri

RMAF run photos

2008-05-27T10:44:00.004+08:00

Last few day manage to borrow my fren zoom lense 75-300mm to test out. Its a trial and error for me coz i never shoot sport photos before. My biggest mistake was i dint took off the CPL filter, no wonder the photo look dark and i had to use ISO 1600 to brighten up and keep the shutter speed high. Anyway i have fun taking sport photos.

random photos from tien hou gong

2008-05-23T13:28:00.003+08:00

Photography in Lake Garden

2008-04-25T11:50:00.015+08:00

Photographer: Tan & Fook
Model: Leng chai & Leng Lui
Make Up Artis: Cynthia

Cynthia with model

15km NB route

2008-04-23T14:43:00.003+08:00

start:6:15am

end:8:18am

thank to yen erl and ezy accompany for this run. i nearly pengsan after the run.

Thanks to Tey for this photo taken about 10km

Orange run

2008-04-19T14:13:00.005+08:00

Last week complete the 9km orange run in 65 mins-very slow,

its been long time dint run, need to up my training before sundown marathon.

Model shooting at KTm station

2008-04-10T17:35:00.027+08:00

Venue: Historical Keretapi Tanah Malaya Stations
Model: Elle & Nadia (both very good in posing!)
Makeup artis: Wendy
Photographer: FAT team-Sony (Fook, Azrin, Tan) and Soon team-Nikon (Soon & fren)
I was suppose to have product shoot on sat morning crash with this model shooting, but lucky on friday the customer call and ask to change the date to sunday morning. Apa tunggu lagi? grab my newly purchase light stand + umbrella and go shooting.

Warming up shoot, Elle with pass by Train

Behind the scene for the railway shoot, Mr A try to get low down good view

Nardia with pass by train- Umbrella to camera right to light Nadia face, direct flash to camera left to light the hair

Elle- Umbrella to camera left

behind the secene for bench shoot

Umbrella to camera left, direct flash to camera right

Umbrella on the top and bottom of Nardia, camera in the middle of umbrella

Umbrella to camera left, direct flash to camera right

Umbrella on the top and bottom of Elle, camera in the middle of umbrella

Behind the scene for inside Tunnel shoot

direct flash to camera left

Umbrella to camera left, direct flash to behind Elle

Umbrella to camera left

Umbrella to camera left, direct flash to behind Nardia

Umbrella to camera left, direct flash to behind Nardia and Elle

Wats tat???

Group photos 1st row left: Azrin, Soon fren, Nadia, Wendy, Elle,

2nd row left: Soon, Master Tan, Fei Zai

cakes photography

2008-04-09T22:41:00.007+08:00

Last sunday i was doing product shoot for wonderfull cake house, here are some photos to share

The set up-2 umbrella with 56am flash
chocolate cake
cute fish

yummy mango cake

for mother day...

new running shoe

2008-04-04T12:40:00.006+08:00

new rubber for me to burn, hehe... nike pegasus 2007,
this photo taken with flash put inside the shoe (1/160 F2.8, ISO 400, 50mm,Flash manual 1/32 24mm zoom)

KL International 21k

2008-04-01T12:25:00.004+08:00

since last year june i did not do any serious training,
the tummy getting bigger,
leg getting smaller,
~~getting older~~,
breathing also cannot syn with body,
anyway completed in 3h 2mins,
worse half marathon timing for me,
yee hua said with that timing can do full marathon de...
ok ok ok its time to get new rubber and start training,
i dont wan eat dust in this coming Sundown marathon

fitness photo in putrajaya

2008-03-27T12:43:00.007+08:00

16 march
Tan invited me to join him for photo shooting in putrajaya,
Model was Kim, let say a very fit chick!
her arm bigger than mine or Tan,
we have fun shooting with her as she very fun and easy going,
here some photos to share.

I like the urban style setting- she bring her own barbell

Yoga meditation

Jump baby jump!

1st Model Photo Shooting at Bukit Jalil

2008-02-05T17:57:00.000+08:00

Model: Wai Yin
Make Up: Wendy
The Sifu Sifu: Botak, Tan and Jacky
Assistant : Fook and Cynthia

Ben and Yee Hua Wedding Photo Album

2008-01-18T16:06:00.000+08:00

I dint some photoshop editing of the photos, send the photos for 4R print out. Select the album and paste the photo on to it. The photo print out bit dark from what i saw on the monitor, maybe because of the matt printing. I never expect cut the photos and paste it on the album take so much time consuming, anyway i m happy with the out come, at least i did my best for the 1st album. Here is few snap shoot of the album...

Ben and Yee Hua Wedding

2008-01-17T10:43:00.000+08:00

12 Jan 2008
Congratulation to Ben and Yee Hua on their wedding day in Malaysia,
i was very happy being invited to be thier second photographer of the day,
wish them have a fun party and wedding in Singapore this weekend,
and lastly hope these wedding memories will remain with them forever...

Yee Hua mother and Yee Tze

The decoration design by Yee Hua and her sisters

Yee Hua and Yee Tze

Ben arrive in style for hair styling time

Tea Time

Ben waiting fot Yee Hua, Yee hua accompany by her dad

Yee Hua being taken away by Ben

Cake cutting ceremony

Yee Hua and Ben being the center of spotlight

Yee Hua and Ben walking down the lane

Champagne ceremony

Yam... Seng!

The runners

Family photo

The sisters

long time no hit 10k double hill run

2008-01-07T19:55:00.000+08:00

6 Jan 2008

with 2 weeks to go for the GE3ok and milage only hit 4.6k as run on last month, its time to get serious run, so this morning with my faithfull buddy Grace we hit the double hill route at 6:30am. Lots of runners are doing their 20-30k by now. Tony, E hua and the gangs already left Bkt Aman by the time i reach there. We run a pretty slow pace as we keep being "sayur" by the other runners. We manage to finish the run in 1h15mins. back in one piece, there is no knee pain! Thank God... As a reward went to chow kit to have our pan mee breakfast, yummy!

Dinner at Tak Fook, Aman Puri, Kepong

2008-01-07T19:20:00.000+08:00

5 Jan 2008

coconut curry prawn
Hairy Sotong
Fried MantaoFamouse Salted Egg crab

My sisters Ezy, E hua and Erl

Pacemaker Network Run

2008-01-02T20:42:00.000+08:00

Registration Table
Malaysia Runner

Malaysia Pacer

Volunteers

Fellow runners

sana sana...

Run Baby Run!

Photographer also run

2 become 1

the most salute runner

eat nasi lemak

chit chatting

group photo

Last run of the year 2007

2007-12-31T11:26:00.000+08:00

Sunday 30 Dec 2007

On 1 Jan 2008, Pacemaker organising a Pacemaker Network run at Lake Garden and i raise up my hand to be volunteer for them. I been with PM's group over a year but remain sleeping shareholder after knee injury in June this this year. It was time for me to wake up from hibernation after summer and winter. So Grace my long time no see no run buddy(she been hibernate as well) give me a morning call, so i drag my lazy arse to the lake garden running ground as volunteer for the Pacemaker need to run minimum 2 laps. Put on my rubber that had been purchase since June 2007 and wear less than 5 times. Happy to see familiar faces like ronnie (our caption), rac, ccube, kenny, lai and new faces lile tong hai lor, kptan and the gangs. Did little streaching and start running with Grace:

100m: still good,

200m: start to feel terrible with breathing,

1000m: no able to talk, internal organs felts trumbling around,

2000m: near finish 1 loops, cannot tahan liaw....

2300m: time 13m15s

2400m: we slow down the pace little bit

3000m: felt like giving up! my foot start to feel the pain

3500m: thinking y i doin this?!? this is suffering!the leg so so tired...

4000m: tahan than, just a little bit more...

4600m: YEah finish liaw! lap time 14m10s total time 27m25s

We we presented a medal by Pacemaker Network run Director as token of appreciation for volunteer for the Pacemaker Network Run on ! Jan 2008 after we compelete our last run for the year 2007!

Fook, Grace, Rac

Race Director Mr.Lai and Captian Ronnie

Minolta lense

2007-12-22T14:33:00.000+08:00

Minolta really got lots lenses

Fook

desaru triathlon 2011

Powerman 2011

PD Triathlon 2011

Official time: 2h58m58s 2010(3h11m27s) 2007(3h13m36)swim: 32m24s 2010(38m30s) 2007(41m20s)bike: 1h19m51s 2010(1h23m43s) 2007(1h25m38s)run: 1h04m29s 2010(1h06m36s) 2007(1h06m48s)

Powerman 2010

No turning back...

Port Dickson International Triathlon 2010

Official time: 3h11m27s 2007(3h13m36)-improvement 2minutesswim:38m30s 2007(41m20s)bike:1h23m:43s 2007(1h25m38s)run:1h06m36s 2007(1h06m48s)

5-11 July 2010 Training

21 - 27 June 2010 Training

14 - 20 June 2010 Training

07 June - 13 June 2010 Training

31 May - 6 June 2010 Training

24 - 30 May 2010 Training

17-23 May 2010 Training

10-16th May 2010 Training

26th April - 9th May Training

Bomba Run 2010

Bidor Half Marathon 2010

Chap Ayam Family Run

My Lemon I-Mac History

Energizer Night Race 2010

Bareno Run 2010

Kuala Lumpur City Day 7km Fun Run

Double Hill before CNY

Putrajaya Night Marathon

Are you tough enough?

Mistake mistake mistake...

Hartamas Route revisit

Apple turn sour into Lemon...

Morning run

Easy swim

Sunday LSD

Next friday could get back my iMac hopefully...

Great Run...

75.5kg!

New Balance Pacesetters 10KM Run

Lance Arm strong doing Kona Ironman?

Opening run for year 2010

Close shop for the year of 2009

Tang Yuan

What is marriage?

testing

toyota prius hit town!

Klang NB Run

June 1-7 Week Act's

15-31 May Week Act's

18-24 May Week Act's

11-17 May Week Act's

4-10 May week Act's

last week activites

weekend act's

run, swim

run

swim

weekend activites

yesterday activities

triathlon malaysia website up!

mini biathlon

swim

weekend activities

run

change of plan

run

weekend act's

run

last nite swim

morning run

sg couple run

swim

morning run

swim

run before rain

cycling

run

16--03-09 run

run run run

running again....

finger thumb pain...

Official time: 2h58m58s 2010(3h11m27s) 2007(3h13m36)
swim: 32m24s 2010(38m30s) 2007(41m20s)
bike: 1h19m51s 2010(1h23m43s) 2007(1h25m38s)
run: 1h04m29s 2010(1h06m36s) 2007(1h06m48s)

Official time: 3h11m27s 2007(3h13m36)-improvement 2minutes
swim:38m30s 2007(41m20s)
bike:1h23m:43s 2007(1h25m38s)
run:1h06m36s 2007(1h06m48s)